Tue 13th Aug 2019 at 6:00pm by rupert bear
Run > Intervals
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Time
46:34
-
Miles 5.87
-
Min/mi 7:56
-
Pacing
19%
-
WAVA
68.26
-
Stride(cm)
108
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Cals
504
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Cadence
188
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BPM
117
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%MHR
74.2
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B/mi 930
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Asc(m)
69
-
Surface
Road
Notes & Comments
Split Summary
5x1Km
Pace: 7:04, 7:05, 6:49, 6:47, 6:32
Almost a progressive!
===
1) 1m - 8:46(8:46/m) 100/111bpm 77cal 6.84/8.01mph
2) 0.33m - 3:00(9:09/m) 101/107bpm 26cal 6.55/7.95mph
3) 0.61m - 4:19(7:04/m) 116/130bpm 48cal 8.48/9.71mph
4) 0.17m - 1:36(9:35/m) 118/130bpm 19cal 6.26/8.72mph
5) 0.62m - 4:22(7:05/m) 126/136bpm 55cal 8.46/9.23mph
6) 0.11m - 1:12(10:52/m) 124/135bpm 15cal 5.52/8.6mph
7) 0.61m - 4:10(6:49/m) 131/142bpm 53cal 8.81/9.93mph
8) 0.17m - 1:38(9:46/m) 129/141bpm 21cal 6.14/8.95mph
9) 0.62m - 4:12(6:47/m) 135/146bpm 57cal 8.84/9.81mph
10) 0.09m - 53(9:43/m) 122/126bpm 10cal 6.17/7.31mph
11) 0.61m - 4:00(6:32/m) 136/150bpm 52cal 9.18/11.48mph
12) 0.01m - 11(17:19/m) 140/151bpm 3cal 3.47/10.14mph
13) 0.93m - 8:14(8:53/m) 115/125bpm 68cal 6.75/7.16mph
5x1Km
Pace: 7:04, 7:05, 6:49, 6:47, 6:32
Almost a progressive!
===
1) 1m - 8:46(8:46/m) 100/111bpm 77cal 6.84/8.01mph
2) 0.33m - 3:00(9:09/m) 101/107bpm 26cal 6.55/7.95mph
3) 0.61m - 4:19(7:04/m) 116/130bpm 48cal 8.48/9.71mph
4) 0.17m - 1:36(9:35/m) 118/130bpm 19cal 6.26/8.72mph
5) 0.62m - 4:22(7:05/m) 126/136bpm 55cal 8.46/9.23mph
6) 0.11m - 1:12(10:52/m) 124/135bpm 15cal 5.52/8.6mph
7) 0.61m - 4:10(6:49/m) 131/142bpm 53cal 8.81/9.93mph
8) 0.17m - 1:38(9:46/m) 129/141bpm 21cal 6.14/8.95mph
9) 0.62m - 4:12(6:47/m) 135/146bpm 57cal 8.84/9.81mph
10) 0.09m - 53(9:43/m) 122/126bpm 10cal 6.17/7.31mph
11) 0.61m - 4:00(6:32/m) 136/150bpm 52cal 9.18/11.48mph
12) 0.01m - 11(17:19/m) 140/151bpm 3cal 3.47/10.14mph
13) 0.93m - 8:14(8:53/m) 115/125bpm 68cal 6.75/7.16mph
8:46 3:00 4:19 1:36 4:22 1:12 4:10 1:38 4:12 53 4:00 11 8:14
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:33 | 84 67-101 | 802 | 174 120-192 | 0/0 |
0.13 | 1:11 | 36 | 9:31 | 106 103-109 | 1009 | 182 180-184 | 1/0 |
0.19 | 1:45 | 34 | 8:56 | 102 101-104 | 911 | 181 180-182 | 1/1 |
0.25 | 2:17 | 32 | 8:26 | 96 90-101 | 810 | 183 182-184 | 0/0 |
0.31 | 2:51 | 34 | 9:04 | 96 91-100 | 870 | 182 180-184 | 1/1 |
0.38 | 3:21 | 31 | 8:08 | 104 99-110 | 846 | 183 180-186 | 1/1 |
0.44 | 3:52 | 31 | 8:21 | 102 99-106 | 852 | 185 180-194 | 1/1 |
0.50 | 4:24 | 32 | 8:28 | 99 95-101 | 837 | 185 182-192 | 0/1 |
0.56 | 4:57 | 33 | 8:41 | 102 99-106 | 885 | 184 182-186 | 0/0 |
0.63 | 5:28 | 31 | 8:19 | 100 99-102 | 832 | 187 184-196 | 1/1 |
0.69 | 6:02 | 34 | 8:59 | 102 99-104 | 916 | 184 182-186 | 0/0 |
0.75 | 6:32 | 30 | 8:06 | 100 97-103 | 811 | 184 182-186 | 1/1 |
0.81 | 7:06 | 34 | 9:07 | 102 99-103 | 929 | 180 170-184 | 0/0 |
0.88 | 7:41 | 35 | 9:14 | 101 99-102 | 933 | 182 178-184 | 1/2 |
0.94 | 8:13 | 32 | 8:31 | 100 98-101 | 851 | 186 184-188 | 0/0 |
1.00 | 8:46 | 33 | 8:56 | 101 99-102 | 902 | 186 182-188 | 0/1 |
1.06 | 9:19 | 33 | 8:46 | 102 99-105 | 894 | 187 184-190 | 1/0 |
1.13 | 9:55 | 36 | 9:33 | 104 102-105 | 994 | 170 150-184 | 1/0 |
1.19 | 10:31 | 36 | 9:44 | 105 103-105 | 1021 | 176 156-184 | 0/0 |
1.25 | 11:05 | 34 | 9:02 | 105 104-106 | 949 | 185 184-186 | 0/0 |
1.31 | 12:15 | 1:10 +42 | 18:38 | 92 84-104 | 1715 | 186 182-194 | 1/0 |
1.38 | 14:22 | 2:07 +1:37 | 33:47 | 76 58-96 | 2568 | 194 184-204 | 2/0 |
1.44 | 14:51 | 29 | 7:42 | 98 87-109 | 755 | 195 190-196 | 1/0 |
1.50 | 15:19 | 28 | 7:30 | 115 110-119 | 862 | 189 188-190 | 1/1 |
1.56 | 15:45 | 26 | 6:52 | 121 120-122 | 832 | 192 188-196 | 1/1 |
1.63 | 16:12 | 27 | 7:13 | 123 122-125 | 888 | 190 188-194 | 0/0 |
1.69 | 16:39 | 27 | 7:12 | 125 124-126 | 899 | 191 190-192 | 1/0 |
1.75 | 17:05 | 26 | 7:01 | 126 125-126 | 883 | 191 190-194 | 0/0 |
1.81 | 17:32 | 27 | 7:19 | 125 125-126 | 915 | 189 186-192 | 0/1 |
1.88 | 17:58 | 26 | 6:49 | 128 127-130 | 872 | 191 188-196 | 0/1 |
1.94 | 18:22 | 25 | 6:33 | 129 129-130 | 844 | 192 190-196 | 1/1 |
2.00 | 19:01 | 38 | 10:14 | 124 120-130 | 1269 | 186 180-198 | 0/0 |
2.06 | 19:35 | 35 | 9:14 | 116 112-120 | 1071 | 183 178-186 | 1/1 |
2.13 | 20:24 | 49 +17 | 13:01 | 106 99-112 | 1379 | 176 120-200 | 1/0 |
2.19 | 20:52 | 28 | 7:28 | 109 103-113 | 814 | 194 192-200 | 0/1 |
2.25 | 21:19 | 26 | 7:02 | 120 115-124 | 845 | 192 188-198 | 1/0 |
2.31 | 21:45 | 27 | 7:07 | 126 124-128 | 898 | 190 186-194 | 1/0 |
2.38 | 22:12 | 27 | 7:09 | 129 128-129 | 921 | 192 188-198 | 0/0 |
2.44 | 22:40 | 28 | 7:23 | 130 129-130 | 961 | 190 188-192 | 0/0 |
2.50 | 23:06 | 27 | 7:04 | 131 130-131 | 926 | 195 190-202 | 0/1 |
2.56 | 23:33 | 26 | 6:58 | 132 132-133 | 920 | 191 190-192 | 1/0 |
2.63 | 23:59 | 27 | 7:09 | 134 133-134 | 959 | 190 188-192 | 1/1 |
2.69 | 24:25 | 26 | 6:49 | 135 135-136 | 920 | 190 188-192 | 0/0 |
2.75 | 25:02 | 37 | 9:50 | 132 126-135 | 1298 | 173 120-196 | 0/2 |
2.81 | 25:38 | 36 | 9:33 | 121 116-125 | 1156 | 183 182-186 | 0/0 |
2.88 | 26:48 | 1:10 +39 | 18:43 | 103 92-116 | 1928 | 180 120-198 | 2/0 |
2.94 | 27:13 | 25 | 6:44 | 115 109-122 | 773 | 194 192-196 | 1/0 |
3.00 | 27:42 | 28 | 7:36 | 128 124-130 | 972 | 191 190-192 | 0/1 |
3.06 | 28:06 | 25 | 6:33 | 134 132-136 | 878 | 192 190-194 | 0/1 |
3.13 | 28:31 | 25 | 6:35 | 136 136-137 | 895 | 192 190-194 | 0/0 |
3.19 | 28:56 | 25 | 6:44 | 138 136-140 | 930 | 192 190-194 | 1/0 |
3.25 | 29:21 | 25 | 6:42 | 140 139-140 | 937 | 193 192-194 | 0/0 |
3.31 | 29:47 | 26 | 7:00 | 140 139-140 | 981 | 193 190-198 | 0/1 |
3.38 | 30:13 | 25 | 6:46 | 141 140-142 | 954 | 191 188-194 | 0/1 |
3.44 | 30:38 | 25 | 6:35 | 140 140-141 | 922 | 193 188-198 | 1/1 |
3.50 | 31:18 | 40 | 10:41 | 136 132-141 | 1453 | 187 180-192 | 0/1 |
3.56 | 31:51 | 34 | 8:58 | 126 121-130 | 1130 | 184 182-186 | 1/1 |
3.63 | 32:43 | 52 +19 | 13:46 | 116 110-121 | 1597 | 190 182-200 | 1/0 |
3.69 | 33:07 | 25 | 6:32 | 118 114-122 | 771 | 198 194-202 | 0/1 |
3.75 | 33:33 | 25 | 6:46 | 130 126-133 | 880 | 199 194-208 | 1/0 |
3.81 | 33:58 | 26 | 6:49 | 135 134-136 | 920 | 194 192-198 | 1/0 |
3.88 | 34:25 | 27 | 7:14 | 136 135-136 | 983 | 191 190-192 | 0/0 |
3.94 | 34:51 | 25 | 6:46 | 139 137-140 | 941 | 191 188-192 | 0/1 |
4.00 | 35:16 | 25 | 6:43 | 141 140-141 | 947 | 191 188-192 | 0/0 |
4.06 | 35:42 | 26 | 6:52 | 142 142-142 | 974 | 197 192-210 | 1/1 |
4.13 | 36:07 | 26 | 6:51 | 142 141-143 | 973 | 192 190-192 | 1/1 |
4.19 | 36:32 | 25 | 6:36 | 144 144-145 | 950 | 192 190-194 | 0/0 |
4.25 | 37:33 | 1:01 +37 | 16:22 | 131 119-146 | 2143 | 185 180-192 | 1/2 |
4.31 | 38:11 | 37 | 9:55 | 124 122-126 | 1230 | 183 174-188 | 1/0 |
4.38 | 39:45 | 1:34 +1:13 | 25:02 | 99 85-115 | 2479 | 187 118-200 | 2/0 |
4.44 | 40:16 | 32 | 8:24 | 123 119-127 | 1034 | 196 194-200 | 1/1 |
4.50 | 40:42 | 26 | 6:55 | 133 130-136 | 919 | 196 194-196 | 0/0 |
4.56 | 41:06 | 24 | 6:31 | 139 137-140 | 906 | 194 194-194 | 0/1 |
4.62 | 41:32 | 25 | 6:42 | 142 141-143 | 952 | 196 194-204 | 0/0 |
4.69 | 41:57 | 25 | 6:46 | 144 143-144 | 974 | 195 194-196 | 1/0 |
4.75 | 42:22 | 25 | 6:44 | 145 144-146 | 977 | 194 192-194 | 0/0 |
4.81 | 42:47 | 25 | 6:37 | 147 146-148 | 974 | 194 192-196 | 0/1 |
4.87 | 43:11 | 24 | 6:29 | 148 147-149 | 959 | 195 192-198 | 0/1 |
4.94 | 43:35 | 23 | 6:11 | 150 149-151 | 927 | 204 194-210 | 1/0 |
5.00 | 48:30 | 4:55 +4:51 | 1:18:43 | 106 85-151 | 8343 | 177 122-194 | 1/2 |
5.06 | 49:36 | 1:06 | 17:41 | 109 107-110 | 1928 | 186 186-186 | 0/0 |
5.12 | 50:12 | 36 | 9:40 | 116 111-120 | 1122 | 187 184-192 | 1/0 |
5.19 | 50:45 | 33 | 8:40 | 117 114-119 | 1014 | 189 184-198 | 0/0 |
5.25 | 51:16 | 31 | 8:23 | 118 115-120 | 989 | 186 184-186 | 0/0 |
5.31 | 51:48 | 32 | 8:35 | 119 117-120 | 1021 | 187 184-192 | 0/1 |
5.38 | 52:20 | 32 | 8:32 | 120 119-121 | 1023 | 185 182-188 | 0/1 |
5.44 | 52:52 | 32 | 8:25 | 122 121-123 | 1026 | 186 184-188 | 2/0 |
5.50 | 53:23 | 31 | 8:21 | 121 121-122 | 1011 | 185 182-190 | 1/0 |
5.56 | 53:56 | 33 | 8:50 | 121 120-121 | 1069 | 186 184-188 | 1/2 |
5.63 | 54:39 | 43 +8 | 11:21 | 114 112-117 | 1295 | 185 182-188 | 1/1 |
5.69 | 55:16 | 37 | 9:52 | 113 112-115 | 1115 | 186 184-188 | 1/1 |
5.75 | 55:50 | 34 | 9:06 | 113 110-115 | 1029 | 187 184-190 | 1/0 |
5.81 | 56:22 | 32 | 8:31 | 116 115-116 | 988 | 184 180-186 | 0/1 |
5.87 | 56:54 | 32 | 9:23 | 114 113-116 | 1070 | 188 184-198 | 0/0 |
Heart
117/151max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 69m,
Range 4m, Flat prediction 46:34
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
188 (210 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.3 | 188 | 5.8 | 46:29 | 9:39 |
Walk | 1.2 | 129 | 0.1 | 48 | 12:34 |
Still | 0.1 | - | - | 4 | - |
Pause | 14.4 | - | - | 9:33 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:01 | 7:01 | 68.71 |
5km | 23:34 | 7:35 | 69.76 |
5M | 39:13 | 7:51 | 68.63 |
10km | 49:29 | 7:58 | 68.08 |
10M | 1:22:21 | 8:14 | 67.82 |
Half | 1:49:56 | 8:24 | 66.81 |
20M | 2:52:53 | 8:39 | 67.32 |
Mara | 3:50:47 | 8:49 | 67.24 |
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